Protein-packed bowls with maple Dijon glazed chicken, roasted sweet potatoes, Brussels sprouts, and fluffy rice base.
# Components:
→ For the Chicken
01 - 2 boneless skinless chicken breasts, pounded to even thickness
02 - 1/3 cup pure maple syrup
03 - 1/4 cup Dijon mustard
04 - 1 tablespoon olive oil
05 - Salt, to taste
06 - Black pepper, to taste
→ For the Vegetables
07 - 2 medium sweet potatoes (approximately 1.5 pounds), peeled and cubed
08 - 1 pound Brussels sprouts, trimmed and halved or quartered
09 - 2 tablespoons olive oil
10 - Salt, to taste
11 - Black pepper, to taste
12 - 1/4 teaspoon ground cinnamon
13 - 1 teaspoon fresh rosemary, finely chopped
→ For the Base
14 - 1 cup brown or wild rice, uncooked
→ Optional Toppings
15 - 1/4 cup chopped pecans
16 - 1/4 cup dried cranberries
17 - Fresh parsley, chopped, for garnish
# Directions:
01 - Preheat oven to 400°F. Cook rice according to package directions; set aside.
02 - In a large bowl, toss sweet potato cubes and Brussels sprouts with 2 tablespoons olive oil, salt, pepper, cinnamon, and rosemary (if using). Spread evenly on a baking sheet.
03 - Roast vegetables for 25 to 30 minutes, stirring halfway through, until golden and tender.
04 - Meanwhile, in a small bowl, whisk together maple syrup and Dijon mustard.
05 - Pat chicken breasts dry and season both sides with salt and pepper.
06 - Heat 1 tablespoon olive oil in a skillet over medium-high heat. Add chicken and sear for 5 to 6 minutes per side, brushing with maple Dijon glaze during the last 2 minutes until cooked through (internal temperature reaches 165°F).
07 - Remove chicken from skillet and let rest for 5 minutes before slicing.
08 - Divide rice among four bowls. Top with roasted vegetables and sliced chicken. Drizzle with any remaining glaze.
09 - Add optional toppings: chopped pecans, dried cranberries, and fresh parsley. Serve warm.
